# Calculate Heart Rate (Equation) If you don’t want to use the heart rate calculator, follow steps 1-3 to determine your target heart rate at which to exercise with maximum benefit.

#### 1. DETERMINE YOUR RESTING HEART RATE (RHR)

Count your pulse for 60 seconds as soon as you wake up in the morning – before you do anything.

#### 2. DETERMINE YOUR ESTIMATED MAXIMUM HEART RATE (EMHR)

General formula:   220 – age in years

Remember that this is only an estimate.

#### 3. DETERMINE “TRAINING ZONE” USING KARVONEN FORMULA

The table below gives you an idea of the approximate percentage of maximum heart rate for different exercise intensities.

 % of Maximum heart rate (MHR) Intensity 60 – 65% Moderate 65 – 70% A little difficult 70 – 75% Moderately difficult 75 – 80% Hard

Since your “training zone” tends to be at an intensity of 60 – 80% of your maximum heart rate, you need to plug this percentage or what ever intensity you choose to train at into the Karvonen formula below. This will give you your Target Heart Rate (THR) at which to exercise.

##### Target Heart Rate (THR) = {(MHR – RHR) × %Intensity} + RHR

When plugging your numbers into this formula you need to do things step-wise. (EMHR – RHR) should be calculated first. Follow the example below:

Example,

Age: 27
Sex: Female
Resting Heart Rate (RHR): 70
Beginner: moderate intensity (60 – 65% of MHR)

###### A. CALCULATE MHR FIRST

WOMEN:   MHR 209 – (age in years x 0.9)
MEN:         MHR = 214 – (0.8 x age)

MHR

= 209 – (age in years x 0.9)
= 209 – (27 x 0.9)
= 185 beats/ minute

###### B. NOW CALCULATE (MHR – RHR)

(MHR – RHR) =  (185 – 70) = 115

###### C.  MULTIPLY THIS NUMBER BY % OF MAXIMUM INTENSITY  AT WHICH YOU WANT TO EXERCISE

Therefore,

Minimum training heart rate (Intensity: 60%):
(115 x 60%) + 70  =  139 beats/ minute

Minimum training heart rate (Intensity: 65%):
(115 x 65%) + 70  =  145 beats/ minute

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